9-30-20 Treasure Chest

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

200m Easy Run

30sec ea

Push-up to Down Dog

Hollow Hold

200m Faster Run

30sec ea

Active Samson

Arch Hold

100m Sprint

30sec Shoulder Taps

30sec Flutter Kicks

Barbell Warmup (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Child’s Pose, 1min

Pec Stretch on Rig, 45sec ea side

Weightlifting

Push Jerk Complex (1×1)

Build to a Moderate Complex:

1 Pausing Push Jerk

1 Push Jerk

Metcon

Metcon (No Measure)

Practice Round – Rehearsal

1 Round with Workout Weight:

4 Toes to Bar

4 Push Jerks

100m Run

Metcon (Time)

3 Rounds:

25 Toes to Bar

20 Push Jerks (115/75)

300M Run

Rx+ 135/95
20min Time Cap